Chest & Shoulders / Back & Arms / Legs & Abs Circuit Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 81 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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20%

This is a 3 day Muscle Group Split workout in Circuit training fashion to help you move through your workout and break a sweat!

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Barbell Bench Press
4 rounds30s10s
1B.Cable Standing Fly
4 rounds30s10s
1C.Standing Dumbbell Y-raise
4 rounds30s10s
1D.One-Arm Doorway Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Seated Dumbbell Shoulder Press
4 rounds30s10s
2B.Dumbbell Alternating Front Raise
4 rounds30s10s
2C.Wide Push Up
4 rounds30s10s
2D.Floor Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Decline Barbell Bench Press
4 rounds30s10s
3B.Dumbbell Flyes
4 rounds30s10s
3C.TRX Front Raise
4 rounds30s10s
3D.Shoulder Extension Stretch

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Dumbbell Push Press
4 rounds30s10s
4B.Dumbbell Lateral Raise
4 rounds30s10s
4C.Push Up
4 rounds30s10s
4D.Dynamic Chest Stretch
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Barbell Incline Bench Press
4 rounds30s10s
5B.Dumbbell Decline Bench Press
4 rounds30s10s
5C.Rear Delt Press Up
4 rounds30s10s
5D.Shoulder Stretch (Cross Body)

See Exercise Notes

4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Seated Dumbbell Arnold Press
4 rounds30s10s
6B.Single Kettlebell Halo
4 rounds30s10s
6C.Offset Push Ups
4 rounds30s10s
6D.Behind Head Chest Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.One-Arm Bent-Over Dumbbell Row
4 rounds30s10s
1B.Reverse Grip Bent Over Dumbbell Row
4 rounds30s10s
1C.Bent Over Row with Resistance Bands
4 rounds30s10s
1D.Upper Back Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Standing Alternating Dumbbell Curls
4 rounds30s10s
2B.Alternating Incline Dumbbell Biceps Curl
4 rounds30s10s
2C.TRX Triceps Pressdown
4 rounds30s10s
2D.Seated Overhead Triceps Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Kettlebell Ballistic Row
4 rounds30s10s
3B.Close Grip T-Bar Row
4 rounds30s10s
3C.TRX Triceps Push ups
4 rounds30s10s
3D.Tricep Side Stretch

See Exercise Notes

4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.Machine Row
4 rounds30s10s
4B.Kettlebell Rotational Clean
4 rounds30s10s
4C.Seated Dumbbell Biceps Curl
4 rounds30s10s
4D.Seated Biceps Stretch

See Exercise Notes

4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Bent Over Dumbbell Tricep Kickback
4 rounds30s0s
5B.Rope Cable Triceps Extension
4 rounds30s10s
5C.Standing Dumbbell Reverse Curl
4 rounds30s10s
5D.Standing Behind-the-Back Bicep Stretch
4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Standing Hammer Curl
4 rounds30s10s
6B.Resistance Band Bicep Curl
4 rounds30s10s
6C.Standing Dumbbell Overhead Triceps Extension
4 rounds30s10s
6D.Standing Overhead Tricep Stretch

See Exercise Notes

4 rounds30s10s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Kettlebell Goblet Squat
4 rounds30s10s
1B.Dumbbell Deadlift
4 rounds30s10s
1C.Weighted Decline Situp
4 rounds30s10s
1D.Russian Twist
4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Alternating Dumbbell Lunge
4 rounds30s10s
2B.Kettlebell Sumo Deadlift
4 rounds30s10s
2C.Chair Leg Raise
4 rounds30s10s
2D.Side Plank to Reach Under
4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Dumbbell Alternating Side Lunge
4 rounds30s10s
3B.Stiff-Legged Barbell Deadlift
4 rounds30s10s
3C.Suspension Oblique Knee Tucks
4 rounds30s10s
3D.Flutter Kicks
4 rounds30s10s

Circuit #4 - 4 rounds

Rest 10s between rounds

4A.American Kettlebell Swing
4 rounds30s10s
4B.Romanian Deadlift with Kettlebell
4 rounds30s10s
4C.Dumbbell Side Bend
4 rounds30s10s
4D.Toe Touchers
4 rounds30s10s

Circuit #5 - 4 rounds

Rest 10s between rounds

5A.Barbell Hip Thrust with Bench
4 rounds30s10s
5B.Barbell Standing Leg Calf Raise
4 rounds30s10s
5C.Kneeling Cable Crunch
4 rounds30s10s
5D.Cable Twist
4 rounds30s10s

Circuit #6 - 4 rounds

Rest 10s between rounds

6A.Dumbbell Straight-Leg Deadlift
4 rounds30s10s
6B.Dumbbell Calf Raises
4 rounds30s10s
6C.Toes to Bar
4 rounds30s10s
6D.Suspended Crunch
4 rounds30s10s

Date Created: 11/23/2021, UTC


Last Updated: 11/23/2021, UTC





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